Condiments are notorious for their exorbitant sodium content in a very tiny portion. BBQ sauce typically falls in the 300 mg sodium range for a mere 2 tablespoons. Whether used a marinade, a dip or to top a burger, we typically consume much more than a single serving. I was on a mission to come up with a recipe that tasted great but but that had significantly less the sodium than store bought brands. It’s also important to note that even if a product is low in sodium, it does not mean that there aren’t other undesirable components to it. Many BBQ sauces also contain a lot of sugar from sweeteners such as honey, sugar cane or brown sugar. I addressed both issues and came up with this sweet and tangy slightly spicy BBQ sauce. The majority of the sweetness in this recipe comes from dates. Dates have natural sugar, fiber and other nutrients so they are a great replacement for added sugars. Also, you won’t miss the salt with all the tasty spices. *Please note, spice brands vary with amounts of sodium. Brands I used in this recipe contain negligible, if any sodium.

BBQ Sauce Recipe

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Serves: 7
Serving Size: 2 tbsp
Calories: 61.12 kcal
Fat: 0.35 g
0.07 g
14.9 g
Protein: 0.7 g
Fiber: 1.18 g
Sugar: 11.74 g
Sodium: 12 mg
0.0 g


  • 1/2 cup low sodium ketchup
  • 1/2 cup apple cider vinegar
  • 6 dates (1/4 cup/40 gm)
  • 2 tbsp blackstrap molasses
  • 2 tbsp lemon juice
  • 1/4 cup water
    Spice Mix
  • 1 tbsp ground yellow mustard
  • 1 tbsp Chili Powder (Simply Organic)
  • 1 1/2 tsp onion powder
  • 1/2 tsp Garlic Powder (Trader Joes)
  • 1/2 tbsp cocoa powder
  • 1/4 tsp Smoked Paprika (Trader Joes)
  • 1/8 tsp ground black pepper


  1. Soak 6 dates in very warm water for ~15 minutes.
  2. Add base ingredients to blender or food processor and then add in the spice mix. Blend until denied consistency. *I usually make this recipe in a Vitamix so I blend ~ 1 1/2 minutes. It will take a little longer (maybe 30 seconds to a minute) with other appliances.
  3. *Optional swaps: If you want a spicier taste kick it up a notch by swapping cayenne pepper for the smoked paprika. Other variations I’ve tried include swapping either cumin or Chinese five spice for the chili powder.
  4. Enjoy and let me know what you think

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